Bring on the BAMBAM

Conditions
35 Degrees, a wee chilly.

Welcome and Disclaimer

The ThangFour Pax mosey down to the dry ground beneath the bridge.

COP under the bridge
– SSH x 20
– Annie x 15(Meet Annie. She is a humble little orphan that greets you with a big smile and leaves the Pax crying in pain. To Perform, Pax holds plank position while making a circular ground scrubbing motion with one hand. Can also perform Big Annies or Little Annies, think LAC while in plank)

– SSH x 20
– Merkin x 20
– Finkle Swing x 15(Meet the Finkle Swing, named for the infamous kicker “Ray FInkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.)

Dot DrillsPax were instructed to find a square on the ground for Dot Drills. Basic idea is to jump from corner to corner performing an agility exercise similar to what is typically referred to as Dot Drills.

– Box x 20 (both feet)
– Box x 20 (each foot separately)

The BAMBAM
The two legendary waves of beatdown coming straight from the depths of the gloom.

BAM #1:
For this round each exercise is preceded by box jumps from the swamp all the way up to the top of the steps, YHC estimates about 20 big box jumps.

– Burpees x 10
– Ass Kickers x 15
– Merkins x 20

BAM #2For this round each exercise is preceded by a sprint up the Agrocrag and back down.

– Bench Dips x 25
– Angle Grinders x 30(Meet Angle Grinder, also known as The Plank Knee Touch. Starting in plank position angle your body up while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. )

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What is F3?

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

F3 workouts:
+ Are free of charge
+ Are open to all men
+ Are held outdoors, rain or shine, heat or cold
+ Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
+ End with a Circle of Trust